Key Takeaways
Thought stopping is a self-management technique with roots in cognitive behavioral therapy (CBT). It helps people identify, challenge, and replace unwanted thoughts.
A variety of techniques can help you interrupt negative thoughts, from picturing a stop sign to saying “stop” out loud.
Thought stopping isn’t right for everyone. If you’re having upsetting thoughts, a therapist or psychiatrist can help you determine next steps.
Everyone has unwanted or upsetting thoughts once in a while. But if negative thinking is frequently interrupting your day, it can take a toll on your functioning, relationships, and mental health. The good news is that you can learn to get your thoughts under better control with the right support.
The technique called “thought stopping” (also referred to as thought suppression) comes from cognitive behavioral therapy [1] (CBT). While it isn’t right for every situation, research shows [2] that it can help with anxiety, depression, and other mental health concerns.
You can experiment with a variety of thought-stopping techniques [3] to see if they help. But if you find yourself having ongoing upsetting thoughts that are hard to control, don’t hesitate to seek professional help.
1. Identify negative thoughts
Most of the time, our thoughts feel automatic. They’re like a running script in our minds that we don’t often stop to scrutinize. This lack of awareness isn’t necessarily a bad thing. But it can become a problem if we get caught up in a cycle of negative thinking without realizing it.
Here are a few examples:
You wake up most days expecting bad things to happen.
You tend to overlook the good things that happen.
You blame yourself for things that aren’t your fault
You struggle with poor self-esteem.
You tend to label things as either bad or good, with no in between.
Without recognizing negative thoughts, it can be harder to stop them. That’s why self-reflection is an important part of thought stopping. The more you make time to evaluate your thoughts, the easier it will be to spot negativity. Over time, this may help you shift your perspective and learn to see things in a more realistic light.
Some people use specific cues or reminders [2] to help them identify and stop negative thoughts. For example, let’s say it’s Sunday night and you’re ruminating about the workweek ahead. You’re having negative thoughts like, “This week at work is going to be a total nightmare, and no one is going to lift a finger to help.” This might be a time to use a cue like picturing a stop sign or saying “stop” out loud to keep your thoughts from spiraling out of control. These reminders can interrupt negative thoughts so you can take steps to challenge them.
2. Challenge negative thoughts
Once you get better at identifying unhelpful thoughts, the next step is to challenge them.
You can do this in a few different ways, including:
Look for evidence. Ask yourself, “Do I have real proof that this thought is true?” If not, it might be easier to let the thought go. For example, if you think, “No one respects me,” think back on your past and try to recall times when you felt respected.
Consider what’s likely versus possible. If you get caught up in the worst-case scenario or catastrophic thinking, it may help to realize that the bad outcome you’re assuming has a low likelihood of happening.
Try other perspectives. You can think about how someone else might view this situation — maybe someone you admire or trust. Viewing the situation through another person’s “eyes” may help you see some alternatives.
Practice self-compassion. Often, we’re harder on ourselves than we are on other people. The next time you have a negative thought about yourself, think about how you’d treat a friend in a similar situation. You’d probably be kind and supportive. See if you can offer yourself that same level of compassion.
3. Reframe negative thoughts
One of the misconceptions about reframing is that you always have to replace a negative thought with a positive one. That can certainly be helpful if it’s possible. But sometimes shifting to a neutral mindset can feel easier and more realistic.
For instance, if you’re having negative thoughts about the upcoming workweek, maybe it’s true that you have a busy week ahead and don’t have adequate support. It might be inauthentic to tell yourself that it will be easy or that your colleagues will come to your aid. So instead, try a neutral reframe. This might sound something like, “This is going to be a challenging few days. But I know I can get through this because I’ve done it before.”
Why thought stopping isn’t for everyone
A self-management strategy like thought stopping can be helpful for some people. But it isn’t always right for everyone. Sometimes, uncontrollable thoughts are a sign of a mental health condition, like obsessive-compulsive disorder (OCD).
People with OCD and other mental health conditions typically require professional help. For these people, thought stopping might be harmful because it may prevent them from addressing the underlying issues causing their unwanted thoughts. In these instances, thought stopping isn’t a replacement for therapy or psychiatric care.
See a professional for additional support
If you’re struggling with unwanted thoughts, know that it’s OK to ask for help. Therapy can help you learn to identify and challenge negative thinking in a supportive environment. You can also ask for an evaluation from a mental health professional to see if your negative thinking is due to an underlying mental health concern.
With an evaluation and the right support, you can understand where your negative thoughts are coming from, interrupt the cycle, and feel more in control of your mindset.
Clinician's take
Trying to control thoughts usually means trying to push them away or force them to stop, which often makes them louder. Relating to thoughts in a healthier way means noticing them, giving them space, and choosing how you respond instead of battling them.
Find care with Rula
Thought stopping is a technique that comes from CBT. It helps people interrupt cycles of negative thinking through identifying the negative thought, challenging it, and replacing it with positive or neutral thoughts.
While it’s helpful for some, thought stopping isn’t right for everyone, including people with OCD. If you’re having upsetting thoughts that are difficult to control, don’t hesitate to ask for help. A therapist or psychiatrist can help you understand the source of your unwanted thoughts and create a treatment plan to help you manage them.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
